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What should you aim to do as a beginner: 1. Start with the correct diet plan for what you aim to achieve E.G (Running 2k, rather than 200 meter's without having to stop) 2. Choose a training plan which will suit YOU. 3. Try to find motivation. E.G A song, listening to music, a partner of equal ability. 4. Connection between yourself and your brain. (A massive part of training) - There will be times when your mind gives up. Not going to lie, how ever there is one thing that I have learned from training and it is that no matter what happens to your mind your body will NEVER give up. You may have the doubt which creeps in saying: "I cannot run any further, let me just walk". This is a common fault to failure when training, your mind will ALWAYS give up before your body does. Over look it & push yourself! 5. Only do what you can, and then that little bit more. Setting Yourself Goals: What is a goal: A goal is something set to stimulate you to train that little bit harder. It is just there as a motivational thought in the back of your mind. How should I set my goals? 1. Set a short term goal: (Something as simple as running 100 meter's without stopping rather than 50) - A goal which you know is possible within 1-2 weeks. 2. A medium goal: (I will run 2k at least 2 times this month without FAIL & record my times to beat) - This is a motivational counter set to push yourself the next time, nothing too hard as you do not want to feel down after setting the goal. 3. Long Term Goal: (By the end of the year I want to be able to run at least 3-5k without stopping for a break) - This is a goal that should not be rushed yet worked to gain. IMPORTANT POINT WHEN YOU SET GOALS: I want to get across to anyone reading this that goals are set to be BROKEN. Not set so that you are unable to break them. When setting a goal please do not set something that will lower your confidence after time because you cannot achieve it. Instead set small goals which you know for a fact with time and training they will be accomplished. How do I select a workout? A workout all comes down to your own ability and starting level. Try to keep it simple and well broken down. Aim to create yourself a "ROUGH" idea of what you want to do during the week. The reason I have said rough is because there is no reason you have to follow a plan 100% every day without fail. Learn from a few mistakes and this will add some flavor into your training. A simple plan: Day 1 Monday - Run, Weights Day 2 Tuesday - Abs Day 3 Wednesday - Work on my weak areas (May that be chest, running, swimming) - And so on As you can see above there is no reason why you have to plan out how you should get fit on paper, this is for you do decide in your own head. So that if a day comes when you no longer feel like training on a Monday you can have that day OFF & continue something fresh the following day. What if I have no time? If you are one of those people who lives by this rule then you need to get away from it. You always have time in life to do anything. From walking the dog for 10 minutes, to cooking yourself some food. To even falling asleep during a lesson at school (Yes we have all done this). Too many people FEAR time its self and do not want to waste it. This is why we have adapted to not wanting to do anything close to our next timing. E.G School starts at 08:30 am, I wake up at 08:00 am. I now have no time to eat breakfast? - WRONG. You have time to eat on your way to school. Eating a simple piece of toast or a banana takes only minutes! Planning Around Time: If you know you finish work at 16:00 and you plan on eating at 17:30 - You now have 1 hour 30 minutes to do something. 1. A run of 2K, if you are a beginner will take you a maximum of 20-30 minutes. 2. A shower will take you 5 more minutes. 3. Getting into fresh clothes an extra 5 minutes - Overall you have now used 40 minutes MAXIMUM of your time constructively in a healthy way without having the feeling of I wish I went for a run tonight. Or I wish I spent at least 10 minutes trying to do something. Create Your Body Image: Creating a body image which is unique to you is very important. Everyone is different. We all have our own needs and when some people look in the mirror they wish they had a sixpack. Others dream of just having a flat stomach. Others dream of having larger biceps. - You have to go into fitness with an open mind, change does not happen over night. Set yourself a target of how you wish to look even something so simple as: "I want to drop 1 jeans size by 2 months". Always keep yourself looking forward and not backwards! Over coming negative people: I really do hope this helps you reach your true potential in life. When people say you cannot do something this is not gospel truth. They say these things to you because they themselves are too scared to go out and do it. Look above these types of people. Only you can block out other peoples views and keep focused on what you aim to achieve. - Let others say what they want. When you actually have that sixpack, or the ability to run 12 miles without stopping. People will still throw a comment to you such as "I could do better". Ignore this type of feedback. You know yourself they are jealous. Rise above them, and use them as a platform to reach your next goal. To put in blunt you may be FAT. Yes. So what. If you put the effort in week after week, month after month of hard training you WILL see results. This is the time that not only you can start to be proud of yourself, but those who have tried to cut you down start to see a different you. A more dedicated human being. Closing statement: I myself have trained for many years now and all of the above is true to myself. No lies, or false information. Below you will see a training program which I currently do myself. For those who enjoy fitness / have a better understanding of the type of activity you are about to read may be alarmed. How ever, everyone has a goal and I am still working to better myself day in day out. Monday: 8 mile tab - 20 KG - Under 2 hours Tuesday: 8 - 12 Mile Steady state run - 8-10 minute miles Wednesday: Abs Thursday: 400 - 800 meter circuit sprints - x10 laps - 30 seconds - 1 minute rest per lap Friday: 1.5 mile under 10 minutes 30 seconds followed by a 1.5 mile BEST EFFORT run under 9 minutes 30 seconds "Fit for Life"